GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 dumbbell high pull ups 10 dumbbell press 15 air squats Accessory Work: 4×10 waiter squats (53#/35#, each arm) 4×20 single arm banded lat pull (each arm) Extended Warmup: 5 Rounds: 30/30 machine MetCon: Welded: Dumbbell Technique Coaching (3-5 minutes) 21-15-9 dumbbell snatch (50#/35#) burpee box jump over...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 2 Rounds: 15 goblet squats 10 pushups 15 PVC pass throughs Strength: every 1:20 Guided Barbell Warm Up: 2 Rounds: 5 deadlifts 5 hang power cleans 5 front squats Strength: squat clean 7×2 (rising) start @60% Technique: power clean + front squat MetCon:...Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 400 meter run 20 air squats...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 calorie machine 15 Russian kettlebell swings 20 meter overhead carry 10 PVC pass throughs 1 minute banded overhead distraction Strength: Push Press (every 1:25) 5×4 (rising) *Immediately after last set 40/30 (empty) barbell strict press (2 minute cap) MetCon: Welded: 7 Rounds (every 2:30) 12 wall balls (20#/14#) 10...Read More

Click here for the story behind today’s WOD, “Murph”. GROUP CLASS WORKOUT Warm Up: Pose Method Drills 2 Rounds 5 pull ups 10 push ups 15 air squats 1 minute calf stretch MetCon: Welded & Welded Lean: “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile runRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds Group Rotation 1. 20 GHD back raises 2. 10 single arm kettlebell high pulls 3. 8 high jumps (landing in a deep squat) Hang Power Clean Progression Strength: Hang Power Clean (every 1:15) Strength: 5×2 (rising) Technique: 5×5 MetCon: Welded & Welded Lean: 4 Rounds 2 minute row 2 minute bike 2...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15 calorie machine 25 band pulls 20 meter overhead carry (each arm) Skill: Muscle Ups (14 Minutes) Progression: 6×5 ring pull ups (:02 up, :02 down) 8×10 ring rows (:03 descent) 6×4 ring dip (:03 hold top) MetCon: Welded & Welded Lean: 12 minute AMRAP 3 Rounds 8...Read More

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 PVC pass throughs 20 PVC overhead squats bone saw calf smash (30-45 seconds) shin smash (foam roller or lacrosse ball) 2 Rounds: 20 plate hops 10 plate thrusters 5 barbell deadlifts Welded (extended warm up): 2 Rounds (fast): 10 wall balls 5 cleans 3 box jumps...Read More

GROUP CLASS WORKOUT Warm Up: 15 tempo push ups 20 tempo air squats 2 minute PVC front rack stretch 90 second wrist distraction Barbell Warm Up: Front Squat 2×4 @50% 1×3 @60% 1×1 starting weight Strength: Front Squat (every 90 seconds) Strength: 6×3 (rising) Technique: 6×5 (moderate weight) MetCon: Welded: 9 minute AMRAP 9 calorie bike...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter jog or 500 meter row 2 minute banded pigeon stretch 3 Rounds: 5 barbell squats 15 banded good mornings Strength: Back Squat (every 3 minutes) Welded & Welded Lean: 3×10 @65-70% MetCon: Welded & Welded Lean: 24 minute EMOM 1. 8-12 push ups 2. 30 double unders or 30...Read More